Do you always reach for toast and jam in the morning? It’s quick, right? And easy. We get it.
But with so much evidence pointing towards how excess carbohydrates and sugars in the body can cause inflammation, it’s probably time to rethink that morning routine.
Carbs promote inflammation because they introduce too much sugar into our blood and over-stimulate a hormone called insulin. These chronically elevated levels of sugar and insulin in our blood over time damage our cells. It puts fat into our liver, creating inflammatory diseases such as – you guessed it – type 2 diabetes.
But first, why do we actually eat so many carbs?
Well, you could say we’ve been led to believe they’re good for us, and that healthy fats aren’t. But that’s not the case at all.
If you look at the average Australian diet, we eat cereal for breakfast, sandwiches for lunch, lean cuts of meat and potatoes for dinner, have our three serves of fruit a day and maybe a bowl of two of pasta a week.
The scary thing is, this type of diet can be up to 200g in carbohydrates a day, which is the equivelant to 50 teaspoons of sugar going into your blood stream – yikes!
So, it’s time we ditched the carbs and sugars and instead focused on healthy fats and protein. Here’s how to do it in four easy steps.
1. Focus on healthy fats to keep us full
Do you get to 3pm and feel completely ravenous? It’s probably because you’ve tried to fill up on simple sugars and empty carbs.
Healthy fats such as butter, ghee, olive and coconut oils, as well as nuts provide us with energy and keep blood sugars stable. This means you won’t be reaching for a chocolate bar to give you a sugar hit!
Healthy fats also lower blood glucose and improve insulin sensitivity, which plays a part in putting your type 2 diabetes into remission.
2. It’s all about the protein!
Our bodies need protein. Fact. Protein is made up of amino acids which our body uses to build and repair muscle and bones, make hormones and give us energy.
Things such as meat, cheese, chicken, fish and eggs are the perfect protein and will give you all the energy you need for the day – again, they won’t leave you running for a 3pm pick-me-up!
Check out some of our recipes to get you started.
3. Find healthier swaps
Have a think about how much bread you eat each day. Whether it’s that toast and jam in the morning, or a sandwich at lunch, maybe a dinner roll with your everning meal, or even a pizza (yes, pizza dough still counts).
There is no need to despair, you can still eat bread (in moderation) – just look for the healthier version of it.
The supermarket has breads that are 85% low carb which equals 4g of carbs per serve, as opposed to regular bread which has up to 25g per serve, otherwise known as six teaspoons of sugar!
You could even make our popular Three Seed Bread if you want to get creative (our members love it!).
4. Don’t deprive yourself
The Defeat Diabetes Program is not a diet, it’s an entirely new lifestyle.
This is beause the word diet brings about the thoughts of deprivation, and ultimately, it won’t last.
So, we’re all for treating yourself when you need to, but it’s about knowing which options are going to help your type 2 diabetes, and which aren’t.
Things like sugar-laden milk chocolate, chips and lollies aren’t a great choice, but things like 75% dark chocolate is thanks to its low sugar content.
And if you’re feeling like a biscuit or a cake, using almond flour instead of refined flour, as well as sweeteners like stevia instead of sugar are fantastic swap outs.
See, low carb doesn’t need to be hard, and you definitely don’t have to miss out! You can defeat your diabetes and have your bread, cake, chocolate, pasta or crackers and eat it too!!
Join the leading evidence-based, doctor-led program transforming the health of Australians. Start your free trial today.